What is the plank exercise for? Time and number of approaches for the plank exercise. Plank exercise: general information

The twenty-first century takes a lot of a woman’s time. You need to have time to prepare a meal, check your children’s homework, clean up the house, and build a career. With such a crazy workload, how do you find time to go to the gym? Stop! Why do you have to work out your abs on exercise machines every week? After all, you can get a beautiful sculpted tummy, elastic arms and legs, without leaving the apartment. This is exactly the effect of the Plank exercise. By doing it every day, you will notice dramatic changes in your figure within two weeks.

Do such promises seem fantastic to you? Then think about why two countries (India and Tibet) are fighting for the opportunity to be considered the founder of this exercise. Written sources from medieval Europe repeatedly mention that healers cured back diseases with a similar exercise. By the way, in Europe even now the “bar” is considered one of the most best exercises to work all muscle groups. All fitness trainers include it in their programs. In Russia, the “bar” has not yet become so popular. However, every day she has more and more fans who dream of beautiful bellies without grueling workouts.

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Why exactly the “bar”?

This question arises immediately. After all, there are many other interesting exercises. For example, “bicycle”, exercises with dumbbells, with a fitball, running. But only the “bar” has a number of undeniable advantages:

• Free. You do not need to purchase expensive exercise equipment, jump ropes, dumbbells and other paraphernalia, pay for classes with a fitness instructor and buy gym memberships. The exercise can be performed both at home and in the park.
• Minimum time spent. Agree that even the busiest person can find 5 minutes a day. And at first, 30 seconds will be enough for you.
• Working out exactly those muscle groups that you think need adjustment. There are about a hundred types of “planks”. You can choose exactly the one that will help tighten the muscles in the desired area of ​​the body.
• Minimum effort. Of course, if you are not used to it, it will be difficult to perform the exercise. But it’s still much easier than running for half an hour on an electronic treadmill and lifting weights.

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The benefits and harms of the Plank exercise

Surely you have already heard that the “bar” is a panacea for all ills. It improves your health, helps you lose weight, strengthens your abs, and lifts your mood. Let's figure out together what the benefits of the Plank exercise will be, what is a myth and what is the truth.

• Strengthening muscles. Undoubtedly, this is the main achievement of the exercise. Nowadays, a very large load falls on the spine. We spend a lot of time at the computer, sleep on low-quality mattresses, and walk hunched over. All this harms the spine and leads to injury over time. “Plank” strengthens the muscles of the corset and spine, corrects posture. In addition, the muscles of the buttocks, abdomen and thighs are tightened.
• Increased performance. Professional doctors It’s not for nothing that they say that if a person has a curved spine, his life changes radically for the worse. Fatigue, drowsiness, and problems with work appear internal organs. After performing the “plank” and strengthening the muscle corset, performance increases significantly.
• Weight loss. No, of course, you won’t lose twenty kilograms. But it is quite possible to remove minor fat deposits that do not look aesthetically pleasing. And it will only take two weeks.
• Improved balance. “Plank” really improves the functioning of the vestibular apparatus. This means that in winter, during icy conditions, you will feel much more confident.
• Increased willpower. It would seem, what is 30 seconds? This is a brief moment that a person usually does not pay attention to. But when you try to stand this time in the “plank” position, it will seem like long hours. This is how willpower is developed, which will be useful to you both at work and in household chores.
• Health improvement. You already know that your spine will begin to function better. In addition to this, you will realize that your joints begin to bother you less, and your muscles don’t hurt as much after a hard day at work. The “bar” can also gradually restore muscles after injuries.

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With benefit, everything seems to be clear. Is there any harm from the “bar”? Can everyone do this exercise without harming their health?

There is no obvious harm, but there are contraindications. It is better not to do the “plank” for those people whose blood pressure fluctuates or their hearts are acting up. It should not be done during PMS. It is strictly forbidden for pregnant women to get involved in planks. If you have a cold or feel weak, postpone classes for a few days. Still, the “bar” gives considerable physical stress to the body. If he is sick, you can do even more harm.

Classic plank

This is the option that beginners should start with. If you master classic version and want to diversify your exercises, move on to other options.

The classic “bar” looks like this. The arms are bent at the elbows at an angle of ninety degrees. You lean on your elbows. The hands are clenched into a fist and connected together. You need to rest your feet on your toes. The abdominal muscles need to be tense. Your body should form a single straight line from the top of your head to your heels. The back is perfectly straight; it cannot be arched or bent. It is recommended to hold in this position for 30-60 seconds. Do not be alarmed if during this time a slight burning sensation appears in your abs and legs. This only shows that you are doing everything right.

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Stages of the exercise

Surely now many people have a question: “How to stand up straight? Should I use my hands or feet first? Let's explain in order.

1. Get on your knees, bend your elbows, lean down and lean on your elbows. They should be at shoulder level.
2. Pull your neck forward a little, it should be horizontal to the floor.
3. Straighten right leg and place it on your toe.
4. Straighten your left leg and place it on your toes.
5. Straighten your back and tighten your stomach.

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Other types of planks

Once you have mastered the classics, you can add variety to your morning exercises and try other variations of the exercise. Today there are about a hundred of them. But we will tell you about the most common ones:

• Side plank. The body turns on its side. It turns out that you are leaning on one elbow. The second hand is pressed to the thigh.
• With your leg raised up. The starting position is the classic “plank”. During the exercise, you should alternately lift your right and left legs.
• With an outstretched hand. Starting position – classic “plank”. Extend one arm forward parallel to the floor.
• With the transition. Do the classic “plank”, stand for 10 seconds, then move on to the side plank. 10 seconds are allotted to the right side and 10 to the left.
• Side with a turn. Starting position: side plank. But at the same time, you are not standing on your elbow, but leaning on the palm of your straight hand. The second arm is raised perpendicular to the floor.
• With fitball - for advanced people. If you have a fitball and a low bench at home, place your feet on the bench and your elbows on the ball.

What will the “bar” change?

Strengthening muscles, spine - these are all general words that do not give a clear picture. But every girl wants to understand what specific benefits and harms will be from the “Plank” exercise. Let's talk.

Buttocks
In two weeks, cellulite will disappear on the buttocks and the buttocks will become firmer.

Back
Your posture will become beautiful, your shoulders will straighten, stoop and back pain will disappear.

Legs
Hips and calves become beautiful and toned. In two months, you will be able to wear a tight short skirt, even if you were previously ashamed to show off your legs.

Stomach
Relief cubes will not appear on it. But overall, your belly will become beautiful. Fat deposits will disappear, more or less defined muscles will appear.

Hands
The plank strengthens the biceps and triceps very well. In a few months, you will get rid of loose skin on your forearms and will be able to demonstrate elastic muscles.

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At first, it may seem very difficult to rest your toes on the floor. If you feel like you can't do the exercise, push with your knees bent.

Don't try to break records on the first day. Of course, it’s tempting to immediately stand in the plank for two minutes and brag about your achievements to your friends. But the next day your muscles will hurt so much that you will decide never to do the exercise again. To prevent this from happening, start with thirty seconds and gradually increase the time.

Don't take breaks. If you have already decided to correct your figure, then stand in the “plank” every day. Ideally, do the exercise three to five times a day. The break between them is no more than a minute.

Watch your breathing. The muscles should be well saturated with oxygen. This is only possible with even and deep breathing.

Do not forget that there are contraindications to the Plank exercise. If you feel unwell, skip classes so as not to strain your body.

Why doesn't the plank work?

You’ve been diligently doing the exercise for a whole month, but it’s of no use. And doubts begin to creep in that the “bar” has a positive effect. Why doesn't anything change in your life?

Option one is an incorrectly set goal. Agree that it would not occur to you to eat soup with a fork, because there is a spoon for that. It's the same with the "bar". This exercise has specific goals that it can lead you to.

If you started doing the exercise in order to lose weight, there will really be no effect. Minor fat deposits will be removed from the thighs, calves and abdomen, but you will not lose ten to fifteen kilograms. This requires aerobic exercise.

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Have you dreamed of a beautiful body contour? Small biceps and triceps will appear, but you, of course, will not see pumped-up abs on your stomach and well-defined muscles. To do this, you need to lift the barbell for at least a month.

Option two is the wrong technique. Answer yourself honestly whether you are doing the plank correctly. Maybe your stomach sag or your back arches during the exercise?

Option three is the wrong technique. In order for the muscles to start working, they must be constantly surprised with something new, combining statics with dynamics. So if the plank isn't giving you the results you want, add a few more elements to it. For example, do twenty squats a day or run in place for three minutes a day.

Are you still sitting at the computer and studying what benefits the plank will bring you? Feel free to get up from your chair and go to the mat to do the exercise. And within two weeks, your loved one will definitely notice that you have become slimmer, younger and even more attractive. Is this what you dream about?

Anyone who has been involved in fitness at least a little knows about the plank exercise, which trains all muscles and helps develop endurance. The main task of the plank is to maintain the correct position maximum amount time - that is why this exercise is static. Many people even do a “plank marathon”, trying to stay in this position for as long as possible. It is very important to know how to do a plank correctly, otherwise you risk your health.

The exercise itself seems simple, but it is very effective and is one of the best for strengthening the abdominal muscles and correcting posture. But here it is very important to follow the exercise technique, otherwise you risk harming your spine rather than strengthening your core muscles.

Why do you need to do a plank?

Most abdominal exercises are various crunches, while the main task of abdominal musculature is maintaining posture and “tightening” the body, and not at all performing all kinds of movements with a load. This is why the plank exercise is considered effective.

The plank develops the internal abdominal muscles, which helps make your abs toned and sculpted. It should be noted that, like any other abdominal exercise, the plank does not burn a significant amount of calories and is completely unsuitable for losing weight and getting rid of belly fat. For these purposes, you need to adjust your diet and do cardio.

How to do a plank correctly?

let's consider correct technique planks: you need to stay in the rack position, maintaining a normal breathing rhythm and feeling the tension in the muscles of the abs, hips, arms and chest. If you are just starting to do it, then choose an easier variation with fully extended arms. At first, it is better to stand in the plank according to the following schedule: 15 seconds plank plus 30 seconds of rest. You need to do 3-4 approaches. When you feel that 15 seconds are easy for you, then increase the time by 5 seconds.

In this case, it is necessary not only to strive to constantly increase the time spent in the plank (or move to a more complex variation), but first of all to pay attention to whether you are doing this exercise correctly or not. Not correct execution exercise can cause back and lower back pain.

Variations of the plank exercise

There are several variations of the plank exercise that you should choose based on your preparation.

Plank on extended arms- most easy option exercises. Hands must be placed strictly under the shoulders, feet resting on the floor. Direct your gaze to the floor, otherwise you risk neck pain.
Plank on hands fastened together- one of the easiest exercise options that is suitable for a beginner. The elbows are exactly under the shoulders, the legs are straight. When doing this, do not lift your pelvis too high and make sure that your tailbone is pointing straight back. You need to look straight down in front of you.

Elbow stand- classic version of the plank. You need to secure your shoulders by pressing them tightly to your body and slightly pulling them towards your waist, bringing your chest forward. Tightening the muscles of the abs and buttocks, you need to tear your body off the mat. Focus your weight on your toes and bent elbows.

Side plank on the elbow- a complicated version of the exercise. Lying on your side, legs either one on top of the other or one in front of the other. Lean on your left elbow, lifting your body, holding right hand on the right side. Tightening your abs, smoothly lift your pelvis up, stretching your body in a straight line. Keep your balance.

Straight arm side plank- the most difficult version of the plank. The body is elongated in a line, the legs stand either on top of each other or one in front of the other. You need to stand on your hand, distributing your weight evenly across your open palm. The second arm can also be extended upward to make the exercise more challenging.
How often should you perform the approaches?

• Beginners: 15 seconds x 3 sets
• Advanced: 30 seconds x 3-4 sets
• Pro: 60 seconds x 4-5 sets

Mistakes when performing the plank exercise

The most common mistake- This is an upward lift of the pelvis. Make sure your body is in a straight line. The second mistake is excessive stress on the hands due to their incorrect position. The third mistake is head position. The gaze should be directed straight down. It is also important to press your shoulders as close to your body as possible, engaging your upper back and pectoral muscles. You should feel your core muscles. Among other things, make sure that your breathing rhythm remains normal.

Contraindications to the plank exercise

If you have chronic back pain (especially in the lower part), then you should not perform this exercise without a trainer. Also, additional care when performing the plank will be required for those who have had injuries to the spine, shoulder or elbow joints, as well as wrists. If possible, always try to consult with a trainer in person to make sure whether you are performing the plank correctly or not.

The plank is a very popular static exercise used by both professional athletes and amateur beginners. It has a lot of types, and one of the basic ones is the elbow bar. Let's look at the benefits of elbow planks and how to do them correctly.

The elbow stand and plank are often used in yoga, stretching, Pilates, and functional strength training. This is a static exercise that involves creating prolonged tension in the muscles while the body and limbs are immobilized. Several muscle groups are involved at once, which allows you to create an effective load on the body.

Let's consider What does regularly performed elbow straps give you:

• Improves stretching, endurance and balance.
• Strengthening a number of muscle groups, in particular the core and shoulder girdle.
• Improved posture.
• Accelerating the process of burning fat deposits.
• Prevention of osteochondrosis of the cervical and lumbar spine.

Elbow planks are of great benefit for girls, as they help tighten the breasts and buttocks and help eliminate cellulite.

If you want to lose weight in the abdominal area, supplement the bar with a vacuum.

This exercise is useful for women who have given birth, as it helps to quickly tone the abdominal muscles and speed up the processes of uterine contraction. But you can start doing it no earlier than three weeks after giving birth. If acute pain occurs during the exercise, it means that the body is not yet ready for the stress. Minor muscle pain in the abdominal area is normal. They indicate that the muscles are actively working and that you are doing everything correctly.

The exercise is also useful for men. It qualitatively works out the shoulders and arms that are important to them, and forms a beautiful, strong torso.

What muscles work when doing an elbow plank?

Let's figure out what the elbow bar does. It works a large number of important muscles:

• Back muscles from the cervical region to the deep lumbar muscles.
• Arm muscles, which take on half your own weight. At the same time, girls don’t have to worry about pumping them up too much - they will only get stronger, become beautiful and fit.
• Abdominal muscles. The plank will contribute to the development of beautiful abs and will allow you to work both the upper, lower and lateral abdominal muscles.
• Leg muscles, which account for most of our own century. They work all the way from the hips to the calves.
• Buttocks. Elbow planks strengthen the gluteus maximus, medius, and minimus muscles and help eliminate cellulite in the buttocks and thighs.

Execution technique

The elbow plank for the abs and other muscles is performed in almost the same way as the classic version on outstretched arm, but it has its own nuances that need to be studied to obtain maximum benefit.

Let's look at how to do the elbow plank correctly. The algorithm of actions will be as follows:

• You need to take a lying position, leaning on your forearms
• Elbows should be shoulder-width apart.
• Your hands can be clasped together (to lighten the load) or placed parallel to each other for a more intense load.
• The body should be positioned above the floor in a straight line from the head to the feet. It is especially important to pay attention to the position of the lower back.
• You need to relax your shoulders and breathe freely. Now you need to fix yourself in this position as much as you can and maintain stillness.
• Rest a little and proceed to the next approach.

Control your body position. Burning and slight trembling in the muscles, slight staggering are natural. But severe pain and cramps are signs that the exercise should be stopped.

Also, many are interested in the question of how long you should hold the bar on your elbows, and what should be the number of approaches. All this is determined individually and depends on the state of the body and level of training. It is recommended to start with two approaches of 30-60 seconds, increasing these figures as the muscles strengthen and become accustomed to the load.

Let your priority be quality rather than quantity. To begin with, do not chase the number of repetitions and stand time, but hone your technique.

The world record for the elbow plank is eight hours, one minute and one second.

Varieties of elbow planks

For variety and shifting emphasis, the loads can be alternated different kinds planks. There are quite a lot of them, but it’s worth highlighting the main ones.

• Elbow plank with leg raise. When you are already confident in holding a regular plank, you can make the load more difficult. Maintain the same position, but extend one leg in the air. The extended leg and body should form a straight line. It is recommended to alternate legs every 30 seconds. This type of plank actively loads the abs and buttocks.
• Elbow plank with arm extended. There is nothing complicated about how to correctly perform a plank on the elbows with an outstretched arm - it is done in the same way as the previous exercise, but it is not the leg that is extended forward, but the arm. It, together with the body and legs, forms a straight line with the legs and body. Thanks to this, we can increase the load on the arms and back.
• Side plank. To perform this plank, we need to change the position of the body, take a side position and lean on the elbow of one hand, the legs are parallel to each other, one is on the other. You can place your other hand behind your head. It is recommended to change sides, but do not kneel while doing so, but simply switch to a regular plank on your elbows and smoothly change sides. This plank helps to load the thigh muscles and all the abdominal muscles.
• Reverse plank. This view is in many ways similar to a bridge stand. From a lying position on your back, lift your body onto your elbows and rest your heels on the floor. In this case, the body should also form a straight line. This bar wonderfully strengthens the back and stretches its muscles, fights cellulite well and pumps up the buttocks efficiently.

Contraindications and precautions

Knowing what the elbow bar is for and how to do it correctly, do not forget to take into account possible contraindications. The following are the strict ones:

• hernia;
• injuries to the back and arm muscles;
• pinched nerves in the neck, back and shoulders;
• recent cesarean section;
• diseases of the gastrointestinal tract, problems with the esophagus;

IN postoperative period usually exercise is also prohibited. When you can start doing it, the doctor must decide. The exercise is also contraindicated for pregnant women.

In addition, it is very important to know how to properly stand in the elbow plank, since errors during the execution process can be harmful and reduce the effectiveness of the exercise. Common shortcomings are as follows:

• Elbows positioned incorrectly relative to the shoulders.
• Incorrectly distributed load: only on the elbows or only on the legs - the whole body should be tense evenly.
• Sagging of the lumbar region.
• Uneven breathing.
• Incorrect head position and too tense neck.
• Heavy loads in the first lessons - remember that quality is more important, not quantity.

If you are starting to do the plank for the first time, holding it for 30 seconds will be enough. Increase the time gradually, a few seconds each time. At the initial stage, the exercise can be performed on bent knees, and the classic stance can be started when you can do the simplified version without problems for two minutes.

To supplement the load, you can perform push-ups and pull-ups, allowing us to strengthen the profile muscles we need to hold the bar.

Sometimes the bar is assigned in combination rehabilitation exercises after injuries for the development of back muscles. Then it is usually recommended to perform it in a course of 10 days for 30-90 seconds. Such workouts tone the skeletal muscles.

If you plan to do the plank to strengthen muscles and lose weight, you can do it daily, starting with 30 seconds and gradually increasing this time. The main thing is the correct technique.

Videos on this topic will help you understand how to perform this simple and effective exercise. With minimal time investment, the elbow bar will give you the opportunity to quickly get in shape, becoming a real salvation for those who cannot devote time to full-fledged training.

Video instructions for doing elbow planks

Probably every person would like to be slim toned body in good shape, without putting any effort into it special effort. But in most cases, to quickly achieve results, you have to try hard, overcoming your laziness and performing complexes daily physical exercise. One of the most effective and effective exercises, which does not require special exercise equipment, is a bar that has helped a large number of people get into shape.

The plank exercise has been known for more than 20 years, but with the spread of fashion for exercise machines it was forgotten. Experienced trainers are now returning to it by incorporating planks into their training programs. And even at home, people independent studies do not refuse this exercise.

It is a lying position and is performed statically. At this time, all the muscles of the body are motionless and tense under the influence of their own gravity. In order to do the plank at home, you only need a mat (since it involves lying down), comfortable sportswear and shoes and a stopwatch to control time.

Performing the plank exercise daily trains several muscle groups at once, primarily the legs and arms, which are the main focus during the exercise. In addition, the muscles of the back, abdomen, buttocks and chest are tightened and worked. And the effect of regular training will not take long to appear - the body will become sculpted, excess fat will go away and only pumped up muscles will remain.

Why should you include a plank in your training system?

Simply because the exercise:

• does not last long, so it will not take much time even for a very busy person;
• even works deep muscles that remain unused when performing many other exercises;
• doesn't have side effects, so virtually all groups of people can incorporate planks into their workouts. The exception is those who have a vertebral hernia. It is also recommended that people who have vascular diseases and have previously experienced any injuries associated with damage to the spine be wary of the exercise;
• trains not only the body, but also the spirit, strengthening willpower;
• increases overall body endurance.

Since the plank is a short-term exercise, it can be included in the warm-up to intensively warm up the muscles before heavier physical activity.

How to do a plank correctly

The classic plank is performed while resting on your elbows, which should be bent strictly at an angle of 90 0. In order for the body weight to be evenly distributed during the exercise, it is necessary, without bending in the lower back, to stretch the entire body from the crown to the heels in a straight line. The main emphasis is observed in the forearms and tips of the toes. During the exercise you should only look down, without turning your head to the sides.

Most often, people who want to lose weight do the bar. This exercise is the most effective for reducing the problem area of ​​the abdomen, and also shapes beautiful waist. IN in this case It is very important to pull in your stomach while doing the plank. To achieve the weight loss effect, you need to do 2…3 sets of exercises per day.

In order to start training, you can try standing in the classic plank pose on your elbows, following all the recommendations: the gluteal and lumbar regions should not sag, the head should be at the same level as the spine, and the gaze should be directed downward, while the whole body should resemble an elongated string .

The time during which a person is able to stand in the plank pose is an individual indicator of physical fitness. Therefore, if your preparation is initially weak, you should not rush to set a world record, but hold out in this position for at least 10...20 seconds in one approach. Out of habit, after this time the body will begin to tremble and stop obeying. At the end, you need to carefully lower yourself onto the mat.

To lose weight, you need to perform this exercise daily, trying to increase the time you stand. For example, if you managed to perform a plank for 20 seconds on the first day, then on the second day you need to repeat your result, and on the third day stand in this position for at least 30 seconds. For every 6-7 days of training, you should organize a rest, that is, not perform exercises.

By constantly increasing the time in the plank position, in just 1 month you can teach your body to perform the plank for 5 minutes in one approach. Easy to say, hard to do. The main thing is to survive the first 3...4 days of training and force yourself to do it. During this time, the body will get used to the constantly increasing loads, so further exercise will be less painful. Like any other method of losing weight, doing the plank every day requires maximum willpower.

When you achieve a result of 5 minutes, you can improve the exercise. While performing the plank, it is recommended to alternately raise and lower your straight legs. This will help not only effectively tighten your thighs, but also get rid of cellulite in the buttocks area.

As a result of regular training with doing the plank, it becomes possible not only to lose weight excess weight and burn fat, but also tighten the skin and muscles of the arms, legs, buttocks, and abdomen, which in no case will look saggy.

For women, the plank exercise will help strengthen the back muscles, which bear a lot of strain especially during pregnancy. Of course, while carrying a child, this exercise will be quite difficult and hardly useful, but it will help to prepare for this wonderful moment. In addition, correct and regular planking will give a woman grace, improving her posture.

For effectively strengthening To strengthen the back muscles, it is recommended to perform the classic type of plank on straight arms. To do this, you need to lie on the mat, straighten your legs, and then rise with outstretched arms and feet. Hands are shoulder-width apart, and the whole body forms one straight line.

The exercise, like the elbow plank, is performed statically with maximum tension in all muscles. During training, it is important to ensure that the lumbar region does not sag, so if you run out of strength, it is better to finish the approach than to perform the plank incorrectly.

Just like in the elbow stand, the plank on straight arms should be started with the maximum time during which physical training allows you to stand like this, increasing your result by 5 seconds every day.

After mastering the classic plank pose on straight arms (that is, the ability to stand in it for up to two to three minutes without rest), you can begin to perform the plank on the elbows, and then, if desired, to its more complex types, static and dynamic, of which there are a sufficient number.

Types of plank exercises

There are two classic plank exercises, the rules for which were described above (plank on the elbows and on outstretched arms), as well as several more complicated variations for those who have already learned how to do the plank traditional ways and wants to increase physical activity on the body.

A simplified version of its execution is considered to be a side plank at arm's length. You need to sit on the mat on your right thigh, straighten your legs and place your left foot in front of your right. Then raise your pelvis and align your body in a straight line. The emphasis is on the right hand, and the free left hand is straightened vertically upward. It is recommended to stand in this position to the best of your ability, and then simply change position to train the left side. The same side plank is much harder, but with emphasis on the elbow.

An even more complicated version of the side plank is its implementation in dynamics. There are several options here:

1. A side plank with a twist, for which the main emphasis is placed on the straight arm, with the free arm being directed vertically up and then under the opposite side, eventually returning to the starting position. Thus, the oblique abdominal muscles also work;
2. side plank with flattening; to perform it, stand in a side plank on your right arm, and extend your left one behind your head, continuing the line of the body. Then, without losing stability, you need to connect the left elbow with the left knee, and then return the body to its original position.

This form of plank will help to use the entire back surface of the body in training. To do this, you need to sit on the mat, straighten your legs, place your hands point-blank behind your pelvis. Leaning on straight arms and legs, raise the pelvis until the body forms straight line. You can do the plank on straight arms or elbows statically, or you can raise the pelvis and lower it dynamically, this load on the body will be higher.

There is another variation of the inverted plank called a table. The arms are straight, the support is behind the pelvis, but the legs are bent at the knees at an angle of 90 0 so that when the pelvis is raised, the hips are parallel to the floor and form one straight line with the body.

This exercise can also be performed both statically and dynamically, constantly returning to the starting position. You need to take the classic plank pose with your arms outstretched, but placing them slightly wider than your shoulders and your legs slightly wider than your hips. Then the opposite limbs, for example, the right arm and left leg, are simultaneously raised, extending them parallel to the floor. When performing this exercise statically, one holds this position for as long as possible, after which it is completed and repeated, changing arms and legs, and when performed dynamically, the opposite arms and legs are constantly changed, additionally training balance.

This method of doing the plank will help strengthen the muscles of the buttocks and legs. The exercise is performed statically; your arms can be placed a little wider than in the classic plank. By the way, this exercise is more difficult to do on straight arms than on the elbows. The leg that will have to be supported is placed in the center, and the free one is raised up. After finishing the exercise, it is repeated, changing the supporting and free legs.

The starting position is the classic plank with outstretched arms, and to make it more difficult, you can perform it from the elbows. Here, for stability, the legs are placed a little wider than usual, and the hands are placed together in the center. One of them is lifted and moved to the side or forward. Then the exercise is repeated, abducting the opposite arm.

Grasshopper plank

This is a type of plank performed only in dynamics. Here you need to stand in the classic plank position with your arms outstretched, and, bending your knees, alternately bring your legs to your shoulder.

• If the plank exercise is new to the body, and general physical fitness leaves much to be desired, you should not try to immediately begin complicated and improved types of planks. First you need to learn how to stand in a classic static plank with your arms outstretched, and then on your elbows, for at least two to three minutes.
• If only the plank is performed as a workout, then it is better to do it several times a day to get an accelerated muscle training effect.
• If several approaches are performed at a time, then the time interval between them can be no more than a minute, since in otherwise the muscles will have time to cool down, which is extremely undesirable.
• When performing any type of plank, you must monitor your breathing: it should be deep and calm so that the muscles are saturated with oxygen.
• If even 15 seconds of doing the plank are very difficult for the body, you should start from a position with emphasis on bent knees, and not on straight toes.

Plank exercise: how to do it correctly. Types of planks: video

The effectiveness achieved by regularly performing the plank exercise on a daily basis has already been confirmed by a large number of people who either included it in their warm-up or did it only several times a day.

A slim body, beautiful hands, toned legs, six-pack abs – many people dream about this. But not all of us are ready to give our best every day in the gym. Some athletes, lovers of yoga and passive training have discovered static exercises, during which you need to keep your muscles tense for a while. The most popular of them is the plank. Everyone has heard about this type of physical activity and many have tried it at least once. In addition to the regular plank, there is also a reverse and side plank. The latter will be discussed in this article.

The essence of the exercise

The side blank is a more complicated variation of the regular version of the exercise. The difficulty lies in balancing on two, maximum three points of support. This technique cannot be done on the first try and it is difficult to maintain this position. If it works, in a couple of weeks you can see a toned figure and a decrease in fat reserves.

The essence of the side plank is to alternately balance each side above the floor, resting on the palm or elbow and the outer part of the foot. This type of suspension engages and trains more muscles than a regular plank. The result is more intense calorie burning and muscle training.

Benefits and harms

If this exercise were not effective, it would not be used so often. Let's look at the benefits of side planks for athletes.

Advantages

• training large quantity muscles - shoulders, arms, back, stomach, buttocks, legs;
• strengthening core muscles;
• development of endurance and resilience;
• balancing, having two points of support with a small area;
• getting rid of a stooped back;
• burning excess fat in all places - stomach, buttocks, legs, arms.

This exercise is considered passive, but when performed, many more muscles are involved than when running or strength exercises. The effect is the same - strengthening muscles, burning calories, beautiful figure. Since the elbow side plank is the simplest form of this exercise, it is easy for beginners to master.

Contraindications

If the exercise is performed correctly, it is impossible to harm the body. But, there are a number of contraindications, which, if ignored, can cause injury or harm to yourself:

• recent bone fractures;
• joint injuries and diseases;
• injuries and serious back diseases;
• recent surgeries;
• very weak vestibular apparatus;
• high pressure;
• acute phase various diseases;
• too much big belly;
• pregnancy, first weeks and last months;

To avoid deterioration in health, if you have any of the listed indicators, it is better to refrain from such physical activity.

What muscles work?

Before starting the exercise for the first time, many people wonder: what muscles work during the side plank? In short, everything that is needed for movement and holding the body. Difficult? Let's explain in order.

1. Arms and shoulders. Delta, triceps, biceps, brachialis.
2. Breast. The entire group of pectoral muscles.
3. Back. Trapezius, rhomboids, latissimus, erector spinae, serratus, quadratus lumbar muscles.
4. Stomach. Rectus and oblique abdominal muscles.
5. Buttocks. Gluteus maximus and gluteus medius muscles.
6. Legs. Iliotibial tract, semitendinosus, semimembranosus, gastrocnemius.

The most important participants in the exercise are the deltoid and calf muscles, the core muscles (back, abdomen, buttocks), which make up the “corset” of the internal organs.

Execution technique

Before performing the exercise, you need to take care of comfort. Comfortable sportswear and sneakers are a must. You can try to practice without the latter, but your legs will quickly get tired of sliding off each other. This will make it more difficult to maintain balance. In addition, you need bedding. You can use a mat, mat or other mat that will slightly soften the hardness of the floor or asphalt if the training takes place on an open sports ground.

We put on shoes, dressed in comfortable things, laid down a bedding. Now you can begin the side plank technique.

1. Lie on your side on the mat, straighten your legs so that it is comfortable.
2. For greater comfort, place your elbow under your shoulder and place your palm perpendicular to your body. Rise up on your elbow, make sure that you are comfortable and that your shoulder and elbow are in a straight vertical line. The elbow out to the side is not suitable. This needs to be done for you to feel stable.
3. The legs are extended in a straight line and lie on top of each other. Now lift your feet forward.
4. You can put the second hand, which is on top, on your side, rest it on your waist, put it behind your head, or lift it up.
5. Take your eyes off your feet and look straight ahead. You cannot lower your head, it will be difficult to breathe and perform the exercise.
6. Breathe with your belly, slowly and deeply.
7. On your next inhalation, lift your buttocks off the mat. Maintain balance on your elbow and side of your foot. To do this, you need to tense the muscles of the core, buttocks and legs.
8. To avoid loosening of the body, you need to keep your muscles tense and imagine that there is a stick (rope, thread, wire) from your heels to your head and you need to hold it straight with your body.
9. While performing the plank, you should feel how tense your body is. “Hanging” of the body does not occur due to the raising of the buttocks alone. You need to strain your muscles, lift and hold your body on two points of support.
10. If it is difficult to perform the exercise with straight legs lying on top of each other, you can move one leg slightly forward or bend the lower leg at the knee.
11. Be sure to breathe evenly and deeply. Entering the plank occurs while inhaling.
12. Be sure to record the time spent in a static position. The minimum time that can be considered a workout is 15 seconds, the maximum is 90. If desired, the time spent in this position can be increased.

This is how a simple side plank is performed. If over time you want to add variety to its implementation, you can try one of its types. For a more intense workout, you can add weights to your upper arm or hold a dumbbell in your upper arm.

Varieties

If anyone thinks this type of physical activity is a boring movement, they are deeply mistaken. Not everything is as simple as it seems. This plank has several varieties, which are side plank exercises.

The table shows the most popular ones and the techniques for performing them.

As you can see from the table, you can stand in the plank without putting much strain on the body, or you can train your endurance and stability by adding movements to the body and limbs.

Newbie mistakes

Most often, those who do not perform the side plank correctly cannot stay in the pose. Let's look at the most common mistakes made by novice athletes, which also happen to professionals:

1. Bent, hunched back. In this position, it is difficult to maintain balance, your back quickly begins to hurt and it is difficult to breathe.
2. Wrong position hands If the hand is placed at a different angle than necessary, there will be a risk of injury to the joints of the hand, the inability to perform the exercise, and improper load on the body.
3. Sagging of the pelvis during fixation. If the buttocks are not tense, the movement will not be possible, since these muscles are the main ones for performing the plank.
4. Head down. A chin lowered towards the chest makes breathing difficult and creates unnecessary stress on the neck muscles.
5. Relaxed or bent knees. Due to this position of the legs, correct execution of the exercise will be impossible.

Let's share a few more tips on how to learn how to do a side plank.

1. There is no need to be afraid. It is impossible to injure yourself if there are no contraindications to the plank.
2. To perform the plank, you do not need to visit a gym or fitness center. It can be done at home, on the sports ground, even at work, if there is space.
3. When performing the exercise, every 3-4 days you need to increase the time of balancing on your side by 5 seconds.
4. There is no time of day restriction for the side plank. If you have time and desire, it can be done several times a day.

After practicing the side plank every day for more than 21 days in a row, this exercise becomes a useful habit, thanks to which anyone can quickly become slim and healthy.